预防措施:保持行动不伤

这个单词‘prehab’听起来像只为运动员保留的东西,但是’实际上是每个人都应该做的事情– regardless of your training goals or 适合度 levels. To me, 预先准备 incorporates stretching, foam rolling, trigger point work (such as lying 上 a cricket ball), physio and massage, all for the purpose of preventing injuries and the need for rehabilitation.

I do however get lazy from time to time and I skimp 上 my 预先准备 work. But a few days of this, I start to get tight hips and tight across my lower back. Nothing serious, but enough to get me out of my training groove and not get the most out of sessions. I have a congenital hip issue that sees my hips constantly sore. Skimping 上 my 预先准备 means I make it worse.

但它’s not just about preventing 受伤, 预先准备 also helps people become more mobile and move more efficiently. A client of mine who was struggling to get to depth in her squats has recently added some banded hip stretches to the start of her sessions and instantly found she could get to depth!

It’不仅关于臀部。整个身体需要保持活动和无伤害。我尝试每周花10到20分钟的时间来锻炼自己的行动能力并进行触发点释放工作。我会伸展运动,在泡沫辊上滚动,然后感到不愉快,躺在臀部的板球上,用高尔夫球打在肩膀上。每个人的预修需求将有所不同,并应强调他们需要处理的领域–脚,脚踝,臀部,背部,胸部,肩膀–几乎在身体上的任何地方!

每周进行10至20分钟的前两次复修。您可以在起床后,上床睡觉之前或锻炼开始时在家中进行锻炼。您的健康和健身是重中之重,其中包括机动性。您不必每次都做全身的工作,但是定期少量锻炼是成功的关键。唐’请等到疼痛或受伤后再做。请参阅prehab作为身体的维护系统。定期维护将使您保持活动,疼痛和希望免于受伤的自由,这不仅会带来更高的训练效果,而且会带来更好的幸福感。

做吧!

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